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at CFN looks like...

Warm Up
10 minutes steady

Partner A bikes/row while Partner B does 16 PVC lunge with pass through- switch 
Partner A bikes/row while Partner B gorilla walks down/ostrich walks back - switch
Partner A bikes/row while Partner B does 5 dive bombers + 3 thoracic bridges/side - switch

Then BULLETPROOF SHOULDERS


Strength/Skill
A) Bench Press
*do 2 warm up sets

3 reps @ 65%
3 reps @ 75%
3+ reps @ 85% (cap at 10 reps)

B1) Wide grip pull ups @ 21x1 x 2.1 x 3 sets or SA lat pulldown with twist x 8/side x 3, rest :60
B2) Death march x 10 m x 3 sets, rest :60


WOD
15-12-9-6-3

AB or row cals
DB thrusters
V ups



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